Running Journal - 2024-09-10

Time: 9:35-10:30 a.m. (55 minutes)
Resting heart rate (wake-up): 55 bpm
Weight (running clothes): 84.19 kg (185.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,023 cal/day
Distance (running): 7.93 km (4.93 mi)
Cumulative distance (2024; ignores XT days): 1,157.01 km (718.93 mi)
Calories burned: 652 kcal
Average heart rate: 133 bpm
Max heart rate: 158 bpm
Weather at start: sunny ☀️ 16° C (60.8° F), Humidity 77% Wind: 7 km/h
Terrain: 85 ft elevation gain
Avg Pace: 11'10" /mile
Best pace: 10'49" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Perfect weather for a morning run: cool temperatures & overcast. Did the things I should always do for maintenance runs: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ I watched a YouTube video on sunblock by Lab Muffin Beauty recently which cited Australian guidance to take the UV Index into account, and using sunblock if the UV Index is >= 3. This morning, the UV Index was 0 (zero) when I started my run. I still used sunblock out of habit, but in the future I may forego, depending on time of day & UV Index. The run started at a leisurely pace while I warmed up. After about 10 minutes, I started increasing the pace to about 9:00-10:00/mile run pace. I slowed when I occasionally felt slight pain in my knees. My left ankle and my lower back feel slightly sore as well, so did not push myself as hard. Branched out onto a side street I have seen in past runs, and it was a welcome alternative route with almost no traffic. Construction crews shoveled asphalt and repaired roads, making one section a bottleneck & rather treacherous to navigate, as there was no shoulder. Made sure to double-check for traffic & only proceed when clear for some distance. Felt pretty good at the end.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle a bit sore; lower back a bit sore, knees a bit sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, honey wheat bagel with heirloom tomato & Velveeta American cheese slice, UCC Ueshima Coffee Co. Black Coffee Unsweetened - 288 mL, STōK Cold Brew coffee - flavor "Black Espresso Unsweetened" (8 ounces), banana